monday, oct. 2

Weightlifting:

Every 3:30 for 10:30 do:

3 Squat Snatches, 75% 1RM

2 Squat Snatches, 80% 1RM

1 Squat Snatch, 85% 1RM

Athlete Instructions

Rest only as long as it takes to adjust loads These should all be done as quick singles Big cues to think about today are smooth off the floor, then fast finish through the hips. The goal with the Snatch is to develop full body coordination and a strong connection from the legs, through the midline, then powerful overhead. Work a strong lockout position today and finish strong.

"Helanasty"

3 rounds for time of:

21 Alternating Dumbbell Snatches, 50/35 lbs

Run, 400 m

12 Overhead Squats, 115/80 lbs

Athlete Instructions

Goal: 9:00-13:00 minutes

Time cap: 15:00 minutes

Athlete Notes

Primary Objective: Achieve best overall time

Secondary Objective: Complete all movements unbroken

Stimulus: High End Aerobic + Muscular Stamina

RPE: 9/10